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To apply for 1-on-1 Online Coaching visit: https://www.iwannaburnfat.com/online-fitness-coaching/ ------------------------------------- So you have been training hard and watching your diet, but you just can’t seem to make meaningful fat loss progress. If you can relate to this, then you are watching the right video. Today, I will discuss a few subconscious fat loss mistakes that inhibit the fat loss progress of many people. With the use of current scientific literature and logic, I will show you how you can break through a fat loss plateau to achieve your physique goals. But before diving into strategies on how to break a fat loss plateau, let’s first get a clear idea of what a fat loss plateau actually is. Because oftentimes people actually are making good progress, but their unrealistic expectations make them think that they are doing something wrong. Like anything worth having, fat loss takes time. No matter what the internet claims, most people can’t expect to lose high amounts of weight like 20 lbs. in a month. You also don’t want to lose fat fast since you’ll feel low-energy and may lose muscle in the process. If you think you are making progress but it’s slow, in most cases I suggest to just keep up the good work. Because the slow progress adds up over time and the results you accumulate over a longer time period are also easier to sustain. But if after a month or so you don’t notice any difference in your body weight, how your clothes fit or how lean you look in progress pictures, then something needs to change. So the first fat loss mistake is subconsciously eating more than you think, which causes you to go out of a calorie deficit. This is probably the most common reason people struggle with fat loss. Based on research, most of us are not that good in estimating how much we actually eat. In one study, when asked to estimate their calorie-intake, obese individuals underreported their calorie-intake by several hundreds of calories per day. Other research performed on dietitians found that even trained nutrition professionals underreport their calorie-intake by roughly 220 calories per day. Something as simple as eating a handful of nuts twice in a day can add around 300 calories to your daily total. Not to mention when you go out to eat. 2018 research found that the average meal in a restaurant is 1200 calories. As you can see in the figure, depending on what type of cuisine the restaurant serves, the calories can even be higher than 1200. So if you eat out regularly, the calories you consume could be higher than what most people expect and this could impact your progress. The 2nd factor that can inhibit your fat loss progress is your activity outside of the gym. 2 individuals that are of the same body size and have the same training still can have a widely different daily energy expenditure. This is because of your non-exercise activity thermogenesis or NEAT. Something that you want to prevent from happening is that your NEAT decreases over time. Research shows that as you lose more fat, one of the metabolic adaptations that occur is that your spontaneous activity drops. This, in turn, slows down fat loss. Therefore, being more conscious of your non-training activity can help if you feel like your metabolism has slowed down. Examples of how you can do this include taking the stairs more often or going for more walks. The last reason you may not be losing fat is that you are not applying a diet break when you need it. Losing a lot of body fat is perceived as an indicator of low-energy availability by the body. So to prevent starvation, your body starts fighting against fat loss by decreasing your calorie expenditure and making you feel more hungry. A diet break is a tool you can use to manage these effects. During a diet break, you purposely go out of a calorie deficit and eat around maintenance calories. This provides a mental break from restricting calories and also prevents excessive metabolic slowdown. ------------------------------------- Scientific References: NEAT and Metabolic Adaptations Research: https://www.ncbi.nlm.nih.gov/pubmed/24571926 Calories Restaurant Meals: https://www.bmj.com/content/363/bmj.k4864 Underreporting Calories Research: https://www.ncbi.nlm.nih.gov/pubmed/20010905 http://www.ncbi.nlm.nih.gov/pubmed/12396160 ------------------------------------- MUSIC CREDIT: Music by Ryan Little - Lovesick. (Nomad's Heart) - https://thmatc.co/?l=3484FA7D

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The reason why you’re so hungry + can’t lose weight 🔊⬆️ When you consume sugar or starchy foods, your blood sugar levels spike. This triggers a surge of insulin, the hormone responsible for storing excess fuel. Insulin shuttles that fuel straight into your fat cells—especially around your belly—leaving your bloodstream depleted of energy. This phenomenon, called “fuel partitioning,” tricks your brain into thinking you’re starving, even though your fat cells are full. It’s a biological mismatch that leads to intense cravings and overeating. Over time, this cycle can drive significant weight gain and metabolic dysfunction, as your body becomes increasingly insulin-resistant and struggles to regulate blood sugar. Breaking free starts with stabilizing your blood sugar. Focus on high-quality proteins, healthy fats, and fiber-rich foods that support your metabolism and keep hunger in check. When you work with your biology, you can reclaim your health.

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The Keto diet has been gaining popularity in recent years for its ability to help people lose weight, improve their overall health, and boost their energy levels. One of the challenges of following a Keto diet is finding tasty and convenient snacks that fit within the strict guidelines of the diet. This is where Keto gummies come in. These delicious treats are perfect for satisfying your sweet tooth while staying in ketosis.

What are Keto gummies?

Keto gummies are low-carb, sugar-free gummy candies that are made with ingredients that are compatible with the Keto diet. They are typically sweetened with natural sweeteners like stevia or erythritol, which means they won’t cause a spike in your blood sugar levels. Some Keto gummies are also infused with collagen or MCT oil, which can provide additional health benefits.

One of the great things about Keto gummies is that they come in a wide variety of flavors, just like traditional gummy candies. You can find Keto gummies in flavors like raspberry, lemon, cherry, and more. This means you can satisfy your sweet tooth without feeling like you’re missing out on your favorite treats.

Many people find that having Keto gummies on hand makes it easier to stick to their Keto diet, especially when they’re on the go or in need of a quick snack. Plus, since they are low in carbs and sugar, you can enjoy them guilt-free.

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How to make your own Keto gummies

If you’re feeling adventurous, you can even make your own Keto gummies at home. All you need is some gelatin, water, and your choice of sweetener and flavorings. Simply mix the ingredients together, pour the mixture into silicone molds, and let it set in the fridge for a few hours. Once the gummies are firm, you can pop them out of the molds and enjoy your homemade Keto treats.

Making your own Keto gummies allows you to customize the flavors and ingredients to suit your preferences. You can experiment with different sweeteners, like monk fruit or xylitol, and add in ingredients like vitamin C powder or probiotics for an extra health boost. Plus, making your own gummies can be a fun and rewarding experience that helps you stay on track with your Keto diet.

There are also plenty of recipes available online for Keto gummies, so you can easily find inspiration and new ideas to try. Whether you prefer fruity gummies, creamy gummies, or even chocolate gummies, there’s a recipe out there for you to enjoy.

The benefits of including Keto gummies in your diet

There are several benefits to including Keto gummies in your diet. Firstly, they can help satisfy your sweet cravings without derailing your progress on the Keto diet. By having a low-carb, sugar-free treat on hand, you can avoid reaching for high-carb snacks that can kick you out of ketosis.

Additionally, Keto gummies can provide a convenient source of collagen or MCT oil, which are both beneficial for your skin, hair, nails, and gut health. These ingredients can help support your overall well-being and make your Keto diet even more effective.

Lastly, Keto gummies are easy to transport and store, making them a great option for on-the-go snacking. Whether you’re traveling, at work, or just running errands, having a pack of Keto gummies in your bag can help you stay on track with your diet and resist temptations to indulge in high-carb treats.Experimenting With Lipozene Weight Loss Supplement

Where to buy Keto gummies

If making your own Keto gummies isn’t your thing, don’t worry – there are plenty of options available for purchase. Many health food stores, online retailers, and specialty Keto shops sell pre-made Keto gummies in a variety of flavors and formulations.

When shopping for Keto gummies, be sure to check the ingredients list to ensure they align with your dietary goals. Look for gummies that are free of added sugars, artificial flavors, and preservatives. You may also want to choose gummies that are enriched with collagen, MCT oil, or other beneficial ingredients for an extra health boost.

Some popular brands of Keto gummies include SmartSweets, Kiss My Keto, and HighKey Snacks. These brands offer a range of flavors and formulations to suit your preferences and dietary needs. Whether you prefer traditional fruity gummies or something more unique, you’re sure to find a Keto gummy that satisfies your cravings.

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